Keto chicken tenders

Keto chicken tenders are a delicious and healthy alternative to traditionally breaded chicken tenders. They are made with boneless, skinless chicken breasts that are cut into strips and coated in a mixture of almond flour, Parmesan cheese, and various spices. The tenders are then baked in the oven until tender and crispy. These chicken tenders are perfect for those following a ketogenic or low-carb diet, as they are high in protein and low in carbohydrates. Additionally, they can be served with a variety of dipping sauces, making them a versatile and satisfying meal option.


  • 2 Large Chicken cut into strips or 8 raw Chicken Tenders
  • ½ Cup almond flour
  • ½ cup parmesan cheese
  • 1 teaspoon onion powder
  • 1 teapoon garlic powder
  • 1 teaspoon kosher salt
  • ½ teaspoon black pepper
  • 1 teapoon Mustard Powder
  • 1 teaspoon Dried Thyme
  • 2 Large Eggs, beaten
  • 2 Tablespoons water


  1. In a shallow mixing bowl mixing bowl, combine eggs and water. Whisk until combined. In another shallow mixing bowl, combine the almond flour, parmesan cheese, onion powder, garlic powder, salt, pepper, mustard powder and thyme. Making sure to stir to combine ingredients well.
  2. Dredge each piece of chicken in the egg mixture and then into your almond flour. Set aside on a baking sheet and continue this process with each strip/tender.

Air fryer

  1. Spray the inside of your air fryer with cooking spray or line with foil and spray the foil. Place breaded strips into air fryer basket. Spray the tops of your chicken with a little bit of cooking spray. This will help them get really crispy. Cook chicken at 425F for about 15 minutes, flipping halfway through. If you air fryer will not go as high as 425F, put it at the highest temperature.


  1. Preheat oven to 425F. Line a baking sheet with foil and spray the foil with cooking spray. Place your breaded chicken on baking sheet, spray the tops with cooking spray, and bake for about 15-20 minutes, flipping halfway through.


  1. Calories: 260kcal
  2. Fat: 13g
  3. Carbohydrates: 4.5g
  4. Protein: 35g
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